Workout of the Day, 3.23.13

INTRO to OLY with Jim at 9am, with Jim and Chris shadowing at 12pm.

HYBRID/ADVANCED with Jim, from 10-12pm and 2-4pm.

SQUATTING ONLY, with Chris and Ave at 10am, with Erin, at 11am.

BEACH SEASON, with Chris and Ave, at 11am.

CONDITIONING ONLY, with Erin and Ave, at 12pm.

OPEN WOD COMPLETION (Please be on the Games Team if you are using this time slot!) with Erin, from 1-3pm.

Below, see Tukufu, who used to be a sprinter at Arizona State back in the day, smiling (as he almost ALWAYS is) directly after Thursday’s workout.  Nothing makes for a scarier opponent than a very smiling one, and nothing makes a better athlete than a happy one. :)


BEACH SEASON, with Chris and Ave, at 11am:

MOVEMENT PREP: Lax Ball Shoulders, Triceps, and Lower Traps, 8 minutes. 3 Rounds of: Inverted Hand Push-ups (3-5 reps), Glute Bridges (5 reps), Spiderman plus Overhead Reach (1 on each side).

STRENGTH: BENCH PRESS, work up to a peak set of 3, and then, drop down and attempt 3 sets of 5 reps at 80-90% of your peak set of 3.


AMRAP in 5 minutes: Chin-ups

followed by…

AMRAP in 5 minutes: Push-ups

Record your numbers for each and your total!

I LOVE the faces in this photo taken RIGHT before the noon class began their WOD.  Only a CrossFitter would understand this moment!  There are only 2 MORE OPEN WODs left!


CONDITIONING ONLY, with Erin and Ave at 12pm:

MOVEMENT PREP: Lax Ball to Hip Flexors and Quads, 2 minutes per side. Lax Ball to Calves, 2 minutes on each side. Wall Quad Stretch, 1 minute on each side. 3 rounds of: 3 Air Squats, 3 Jump Squats, 3 Glute Bridges. 3 rounds of: 15 seconds on, 15 seconds off: American Kettlebell Swings (pick a light load).

ACTIVATION: Hollow Rock to Superman Hold.

SKILL WORK: Kipping Toes to Bar.


For time:
20 American Kettlebell swings, 2 pood
30 Toes to bar
Run 400 meters

For this WOD, rx’d is the same for men and women.  Obviously, scaling is still allowed and encouraged!


SKILL WORK #2: POSE Running, a Review + as many runs as we can get in in the remaining time for skill.


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